Creamy spiced pumpkin soup with red lentils

Flavoured with ginger, cumin and turmeric, this creamy pumpkin and red lentil soup is even tastier when topped with coriander oil and spiced chickpeas.





  • 1 tbs olive oil
  • 1 brown onion, coarsely chopped
  • 2 garlic cloves, crushed
  • 2 tsp finely grated ginger
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp ground turmeric
  • 800g butternut pumpkin, seeded, peeled, coarsely chopped
  • 2 carrots, peeled, coarsely chopped
  • ½ cup (100g) red lentils
  • 4 cups (1L) vegetable or chicken stock
  • ½ cup (125ml) thickened cream

Spiced chickpeas

  • 1 tbs olive oil
  • 400g can chickpeas, rinsed, drained
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground paprika
  • ½ tsp ground turmeric

Coriander oil

  • ½ cup coriander leaves
  • ¼ cup (60ml) peanut oil



Heat the oil in a large saucepan over medium heat. Add onion, garlic and ginger and cook, stirring, for 5 mins or until onion softens. Add cumin, ground coriander and turmeric and cook, stirring, for 30 secs or until aromatic.


Add the pumpkin, carrot, lentils and stock to the pan. Bring to the boil. Reduce heat to medium-low. Cook, partially covered, stirring occasionally, for 30 mins or until the pumpkin and carrot are tender. Cool slightly.


Meanwhile, to make the spiced chickpeas, heat oil in a frying pan over high heat. Add the chickpeas, cumin, coriander, paprika and turmeric. Cook, stirring, for 2-3 mins or until chickpeas are golden. Set aside to cool slightly.


To make the coriander oil, place the coriander and oil in a blender and blend until smooth. Season.


Use a stick blender to blend the pumpkin mixture until smooth. Season. Stir in half the cream. Divide among serving bowls. Drizzle with the coriander oil and remaining cream. Sprinkle with the spiced chickpeas.

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.